Tag Archive for meal plan

How I’ve Been Staying on Track

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Hey people!

Are you pumped for the weekend? If not, it’s time to GET pumped!

Can you tell I have a lot of energy today? Weeeeee.

Anyways, I’ve recently started dieting again. (I hate that word. It seems to make people think you’re starving yourself or being unhealthy. What I mean by dieting is that I’m making a concerted effort to lean out. My goal is to drop some body fat while keeping as much muscle as possible.) If you’ve been a reader for a while, you’ll know I’ve tried and failed at this many times in the past few years, but I don’t give up and I’m back at it again. (more on that below)

The difference this time is my mindset. I’ve taken away all of the excuses, I’ve found my real reason…my “why”, and I’m focused. I’m doing everything I can to stay in this mindset too. It’s really the key to being successful. Being “dialed in”.

On another note, I thought I’d give you a glimpse into some of the things I’ve been eating lately. I’ve been trying some new things and getting creative, so I thought you might like to see it. I’m also eating a whole lot more fat now than ever before, which is kind of fun! This is definitely not all that I’m eating, but just some of the tastier meals.

Here are some of the foods on my menu lately:

-Eggs, egg whites, and cheese WITH coconut oil (don’t knock it til ya try it!)

-Chicken and potatoes with BUTTER (heavenly butter)

-Shrimp & avocado with lemon juice squeezed on top! (I cheat and buy 100% pure lemon juice)

-Protein pancakes with Almond Butter

-Greek Yogurt with fruit

My post-workout carbs are anything from sour gummy worms to low-fat ice cream. Sometimes I’m boring and just have fruit and kombucha, but those are 2 of my favorite things, so I’m perfectly happy with them!

How I’ve Been Staying on Track

Staying on track is hard, and it doesn’t come from being compliant (well, it does but hear me out)….it comes from getting in the right mindset first. Being compliant is EASY when your head is in the right place. When you truly WANT to achieve your goals more than you want anything else. In fact, if you don’t want them badly enough, you’re likely to not ever accomplish them. It’s why many of us (myself included) start and stop so many things. Sometimes our goals change, and that’s perfectly okay. Sometimes the goals we choose aren’t REALLY what we want….and we realize that as we start to get into them. But sometimes, we just aren’t set up to succeed. We haven’t prepared ourselves to take on what is necessary to achieve our goals. Sometimes it takes a few set backs to find out what it is that you need to succeed.

So here are some of the things I’ve been doing differently this time around….

-I’m telling everyone around me that I’m dieting. Accountability!

-I’m prepping and planning my food so it’s always ready for me (and I don’t grab the fastest thing I can find)

-I’m drinking lots of water and adding pure lemon juice to it (it gives it a sour kick and I drink more)

-I’m sticking to my rest days even though it’s really hard! I actually have 3 rest days per week right now. It’s totally weird. I’m used to having 1-2. 3 is a lot for me!

-I’m watching videos and reading other blogs to stay motivated

-I’m chatting with friends to help keep me motivated and on track and using the Fit Lizzio Fitness Private FB group (we have a really awesome group there….email me: fitlizzio@gmail.com if you want to join us!!)

-I’m not allowing excuses to happen. I have a goal in mind and I know how to get there. I’m not getting in my own way anymore, which I’ve been guilty of in the past.

-But the biggest difference? My mind is in the right place for this. I truly WANT it.

The bottom line is that I’m setting myself up for success. I’m PRE-ensuring that I have my bases covered. I’m NOT being lazy and forgetting/neglecting to prep and plan my food. I’m noticing what outside forces try to derail me and finding ways to combat them. I’m keeping my head IN THE GAME. I’m staying on my path. I know it sounds so simple (and in reality it actually is), but as I said earlier, mindset is everything. If your mind is “in it”, all you have to do is execute. Simple as that.

I also want to point out that failing is not a reason to stop trying. I’ve failed A MILLION times. In many endeavors in life, but especially in sticking to my goals. It can be embarrassing and the more you fail, the harder it is to believe in yourself. People around you also start to doubt you. But what I’m realizing is that failure is normal. It is part of us. We were meant to fail. In fact, I believe it is CRUCIAL to our successes. You MUST fail. Sometimes once or twice…and sometimes 30 times! You know what else we were meant to do? Pick ourselves up and SUCCEED. We were meant to persevere. In fact, our failures build our strengths, so long as you don’t let them ground you.

So that’s exactly what I’m doing. I’m picking myself up. And I’m going to crush my goals like never before.

Who’s with me?

 

2 Week Update: Day of Eats

Hey guys!

It’s a Mondenesday over here. If you’re not familiar, that’s a Wednesday that feels like a Monday = stressful. Either way, I’m working away and doing the best I can today. That’s all I can do, right? I’m thinking extra coffee would help, too. 🙂

It’s been almost two weeks since I started my 12 week program with Sohee, so I wanted to give an update and also show you a fairly typical day of eats for me while I’m on this program.

First, things first, here’s an update!

This is the first time in almost 5 years that I’ve been serious about leaning out again. It’s also the first time I’ve tried “dieting” again that has actually felt GOOD as opposed to feeling like a chore. It doesn’t feel like I’m restricted or even really like I’m dieting, for that matter. (If you’re just now hearing about this, I’m following an IIFYM diet).

Hunger

I’m a little bit hungry at times, but that’s normal when dieting (note: starving is NOT normal, but a little hunger is expected). I’m eating enough and it definitely isn’t intense hunger, it’s more of that lingering feeling of wanting something else. I’m actually not even sure if it’s TRUE hunger, to be honest. It can be annoying at times, but it’s definitely not a big deal.

Compliance

I’ve been really good about being compliant with this plan. Like I said, I’m not cutting out anything that I love, so i don’t feel like there’s anything I “can’t” have. If I want something, I just work it into my day. I’m eating enough food and like I said before, I don’t even really feel like I’m on a “diet”.

Results

Friday is my first biweekly in which I’ll submit photos, measurements, and my weight. It will be interesting to compare this to my initial submission and see what has changed. I can already tell a difference, but it will be much easier to tell when I compare photos.

 

So that’s how things are going so far! I’ll start updating with my progress photos once I start submitting my biweeklies…so stay tuned.

Day of Eats

There’s a misconception that by doing an IIFYM based diet that you can just eat junk food and crap all day and still lose weight. That really isn’t the case. You need to eat healthy, nutritious foods about 80-90% of the time (with room for some treats here and there) in order to make the most out of this type of diet. With that said, here are some of my eats for today.

Breakfast:

  • 1 large apple
  • Almond Milk Continental
  • 1 over-easy egg
  • 1 piece of Spicy Italian Chicken Sausage

Lunch:

  • Kombucha (trilogy is my favorite!)IMG_6664
  • Brown Rice, Ground turkey burger, jalapeno cilantro hummus concoctionIMG_6663
  • This little Honey Pattie. This thing was SOOO rich, but made for the perfect little chocolatey dessert. I’d never had one before, but will definitely be buying this again. IMG_6666

Snack:

  • Slap Chocolate Flavored Protein Powder
  • ice
  • almond milk.IMG_6667Blended and enjoyed. (tastes like a milkshake to me…Charlie says it tastes like chalk….guess when you haven’t had a real chocolate milkshake in a while, your taste buds forget. )

 

Snack

Yogurt mess of

  • Fage 0% Greek Yogurt
  • Small handful of Walnuts & Almonds
  • 1 TBSP Peanut Butter

IMG_6668I still have Dinner left for today, but I haven’t decided what that will be just yet!

Hope you’re all having a great day!

Q’s

1. What was the best thing you ate today?

2. What is the one food that you would never want to give up?

 

 

 

 

Monday Food Diary + Abs Pic

Another Monday in the books. Glad I got that one out of the way! It was a good, but busy one! (aren’t they always?)

Workouts

On the workout front, I got my 20 minutes of HIIT on the stairmill in + a bouldering session at Rockreation. I got WORKED at Rockreation. I didn’t take many breaks and was completely sweaty by the end….and I was only there for about 35 minutes! Such a fun sport. I’m so glad I was introduced to it years ago and re-introduced since I’ve been back here in LA.

 

Food Diary Monday, 6/24/14

On the food front, I journaled what I ate yesterday for you guys. I’ll be honest, my breakfast isn’t anything to be proud of. I forgot to make breakfast and this was my best option with the time I had.

Breakfast:

Americano w/ Nonfat Milk

Nugo Dark Chocolate Peanut Butter Protein Bar

Snack:

Americano w/ Nonfat Milk

Lunch:

Paleo Beef Burger (Ground beef, guacamole, lettuce, tomato, ketchup)

Side of fresh fruit

Snack:

Quest Cookies n Cream Bar

Dinner:

Salmon, Avocado, & Brown Rice Sushi (the perfect ratio of protein, fat, carbs)

Mango Slices

Grapes

I realize that I’m a really weird eater, by the way. I eat a lot of fruit. And could easily eat a bag of grapes in one sitting (and often do). I need to be better about my breakfast and morning snack options (Coffee really doesn’t count! Just a busy morning). It’s helpful to look back at a day and see what I’m missing. I could definitely use some veggies, hello! I’ll double up today at lunch. 😉 (Maybe I’ll even take photos of my food one of these days! Haha…i’ll try…)

Here’s what my abs looked like after dinner last night. I’m going to try to take a few each week to see the changes. I’ll also try to take one in the morning before I’ve eaten or drank anything. The difference is quite large…

photo(2)

I’ll be heading down to ABA this evening for a Boxing class. I love boxing and ABA is definitely is the best sweat in Los Angeles. You don’t leave ANYTHING when you take those classes. It’s awesome.

Trying to get a bunch of work done early in the week so that I can jet out early on Friday and head home to hang with my family. I don’t like the 6 hour drive, but I miss them and want to hang with my cute little nephew, sister, brother, dad, and some friends.

Seriously?! Look at him!!!

Seriously?! Look at him!!!

Questions for the Day:

1. What meal is the hardest for you to stay on track with?

(Mine is breakfast just because I’m always rushing out the door. )

2. Have you ever journaled your food? Did it help you?

 

 

THANK YOU, Weekly Workouts, and A Challenge

First of all, THANK YOU GUYS SO MUCH for the feedback on my post on How I Quit Cardio.

I’ve had several people even stop me on the streets, at the gym, and via Facebook,  to tell me how much they enjoyed it. I’ll definitely be writing more posts like that in the future. Shoot me a line if there are any heavy topics you’d like me to write about. I’ve been down A LOT of roads in this health and fitness world…. FitLizzio (at) gmail (dot) com

I’m getting pretty good at this disappearing act, aren’t i? I apologize! I’m working my tail off and haven’t been finished with work until midnight on most nights. I just can’t bring myself to write after a 12-15 hour day of work. This won’t always be the case, but it is for now, so I’m going to blog when I can. I’ll try to at least get 1-2 posts per week up, but I’d rather give you guys quality posts and not just throw together a kamikaze post just to get something up.

First of all, I got to hang with this little dude last weekend. He is the coolest baby in the world. He loves to laugh, make jokes, and just be awesome. Love my nephew so much!!

He's so tough.

He’s so tough.

It was so great spending time with my family in AZ last weekend. I can’t wait until I get to go back in a few weeks! I miss them all.

Last week’s workouts:

Monday: 20 Minutes on the Stairmill – High Intensity + Bouldering – Medium Intensity

Tuesday: Full Body Workout – Medium Intensity

Wednesday: Rest

Thursday: Legs – High Intensity

Friday: Taught Conditioning (more on that below) + Upper Body – Medium Intensity

Saturday: Bouldering – Medium Intensity

Sunday: Legs/Shoulders/Abs – High Intensity

A pretty decent week of workouts! I was definitely pretty sore by Saturday, so I took it easy and just did some bouldering at the rock climbing gym. This was my first week back in 3 weeks, and I definitely noticed. I’m going to try to get back to my 2-3 day/week schedule again.

So I mentioned above that I taught conditioning on Friday. Long story short, an instructor didn’t show up to a class, so I jumped in and taught the conditioning portion of it…….AND IT WAS SO MUCH FUN!! I have never taught group exercise (just personal training) and it was a total blast. I’m definitely going to see if I can sub in every now and then. I think the people in class love/hated me, too. I’m an evil instructor, but you’ll thank me later! 😉

Here’s my plan for the coming week:

Week of Workouts

Meal Plan:

My friend and I are going to be embarking on a little challenge beginning tomorrow. I’ll be posting the details, our measurements, weight, and progress photos. We both feel like we want to work a bit harder when it comes to our diets, so we’re going in this together.

Stay tuned for more info……you’re welcome to join us!

That’s all I’ve got for now, but I’ll be back on Tuesday with the details of our little challenge.

Would you be interested in an online health challenge?

How did you navigate your Father’s Day food choices?

 

Healthy Candied Almonds

Oh yes.

Healthy Candied Almonds

Ingredients:

-Almonds (or any nut of your choice)

-Pam

-Stevia

-Unsweetened cocoa powder or cinnamon

1. Take almonds(or other nut) and spray lightly with pam.

2. Sprinkle with stevia and unsweetened cocoa powder(or cinnamon, whatever floats your boat)

3. Toast or broil for a few minutes.

4. Let cool and EAT.

Delicious, healthy snack without added calories.

Want more TASTY, healthy recipes and a meal plan to boot? Currently taking on new clients! I will offer 15% off if you mention this post 🙂 www.fitlizzio.com

Happy Easter!